Dryland Tip: Gangsta Driver

Purpose:
Differentiating the neck and shoulder muscles is essential for swimming success and injury prevention. In shoulder pain, many swimmers have difficulties differentiating their neck and shoulder muscles, as many of the neck muscles attach to the shoulder blade. The purpose of this exercise is to teach neck and shoulder differentiation.

Directions:
Lie on your back with your knees bent. Next, raise your hand towards the ceiling with your shoulder in the ‘compact position’, then rotate your arm internally (thumb toward your body) and rotate your head with your thumb. Make sure the shoulder is remained down and back and the neck is rotating around a fixed axis. This can be progressed to weight once mastery is achieved without weight.

Perform 2 sets of 15 repetitions.

G. John Mullen is the owner of of the Center of Optimal Restoration and creator of Swimming Science. He received his doctorate in Physical Therapy at the University of Southern California. G. John has been featured in Swimming World Magazine, Swimmer Magazine, and the International Society of Swim Coaches Journal.